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Sunday’s WOD

By maillard | November 17, 2019 | Comments Off on Sunday’s WOD

11/17 L2 Warm up 3 rounds 10 single leg squat to box 5 inch worm 20 squat thoracic rotaition Skill none WOD For time Row 5000m Rest 5min Row 2000m

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Saturday’s WOD

By maillard | November 15, 2019 | Comments Off on Saturday’s WOD

11/16 L2 Warm up 2 Round 10 Reverse Lunge and twist 10 squat thoracic rotation 10 inch work with push up Skill None WOD 3 Rounds For Time Partner A: 20 Burpees Partner B: 30 Wall Balls (20/14) Partner A: 30 Wall Balls (20/14) Partner B: 20 Burpees Partner A: 20 Strict Dips Partner B:…

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Friday’s Workout

By maillard | November 15, 2019 | Comments Off on Friday’s Workout

11/15 L2 Warm up 2 Rounds 10 banded Good Morning 10 banded standing knee raise 10 Shoulder Taps Skill 3 Rounds 10 Barbell Good Morning 10 Pike Pulse 1 min OH Plate Hold WOD For TIme 100 Abmat Situps 50 Cal Row 100 Superman Rocks 50 Cal Row L1 10 min EMOM Even 10 air…

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Thursday’s WOD

By maillard | November 14, 2019 | Comments Off on Thursday’s WOD

11/14 L2 Warm up 2 Rounds 10 Lunge palloff press 10 Plank to Pike on Rower 10 Wall Angels Skill Strict Press 5,5,5,5,5 Work to a heavy set of 5 over 5 sets WOD For Time 100 Double Unders 30 Alternating DB/KB Step Ups (35/20)(24/20) 30 HR Push Ups 80 Double Unders 24 Alternating DB/KB…

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Wednesday’s WOD

By maillard | November 12, 2019 | Comments Off on Wednesday’s WOD

11/13 L2 Warm uo 2 Rounds 10 reverse lunge with twist 10 Turtle Giraffe 10 lateral box step up and overs Skill 3 Rounds 10 Strict Pull Up 10 Single Leg Glute Bridge 1 Min Plank 5 Rounds for time 10 Lateral Bar Burpees 10 Deadlift (155/115) 10 Strict T2B L1 16 min EMOM Even…

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Tuesday’s WOD

By maillard | November 12, 2019 | Comments Off on Tuesday’s WOD

11/12 L2 Warm uo 2 Rounds 2 rounds 10 Wall Facing Squat 20s Ankle Banded Distraction (per side) 20 squat thoracic rotation Skill Back squat 5,5,5,5,5 Work to a heavy set of 5 over 5 sets Wod Alt emom 14 Odd: 12/10 cal row Even: 3-6-9-12-9-6-3 Thrusters (105/70) L1 3k Row

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Monday’s WOD

By maillard | November 11, 2019 | Comments Off on Monday’s WOD

11/11 L2 Warm up 2 rounds 10 banded gm 10 hamstring nerve glide 10 squat thoracic rotation Skill Deadlift 5,5,5,5,5 Work to Wod 10-9-8-7-6-5-4-3-2-1 HSPU V-up Hang squat snatch (75/55)

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